CROSSFIT
Clean and jerk 5-5-3-3-3-1-1-1-1-1 CROSSFIT BASICS Power clean 5-5-3-3-3-1-1-1-1-1 Post scores to comments
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CROSSFIT
With a 12min running clock 1min Double unders 1min Kb swings 24/16kg 2min Double unders 2min Kb swings 24/16kg 3min Double unders 3min Kb swings 24/16kg CROSSFIT BASICS 1min single skips 1min Kb swings 16/12kg 2min single skips 2min Kb swings 16/12kg 3min single skips 3min Kb swings 16/12kg Post scores to comments. CROSSFIT
3 Rounds for time: 30 Push ups 20 Front squats 50/35kg 20 Push press 50/35kg 30 Toes to bar CROSSFIT BASICS 3 Rounds for time: 20 Push ups 20 Air squats 20 Shoulder taps 30 Sit ups Post scores to comments. CROSSFIT
For Time: Double Grace 60 Clean an jerks 60/40kg CROSSFIT BASICS For Time: 100 Burpees Post scores to comments CROSSFIT
For Time: 10 x 200m sprints Rest 2mins CROSSFIT BASICS For Time: 10 x 200m sprints Rest 2mins Post scores to comments. SWEATFEST SATURDAY
For Time 100 Lateral Burpees 100 Box Step-Ups 100 Push-Ups Every minute on the minute, perform: 5 Air Squats 5 Sit-Ups Time Cap: 30 minutes CROSSFIT
Hang squat clean 3-3-3 Front squat 3-3-3 Split jerk 3-3-3 CROSSFIT BASICS Power clean 3-3-3 Front squats 3-3-3 Push press 3-3-3 Post scores to comments. CROSSFIT
3 Rounds for time: 250m Row 12 Squat snatches 40/30kg 21 Push ups CROSSFIT BASICS 3 Rounds for time: 200m Run 21 Medball cleans 21 Push ups Post scores to comments. CROSSFIT
Thruster 1-1-1-1-1-1-1 CROSSFIT LITE Thruster 3-3-3-3-3 Post scores to comments. FINISHER In Partners, accumulate as many Pullups as possible in 7min. While one person is working, the other person is hanging on the Pullup Bar. Reps cannot be performed unless one person is hanging. QUICK SCALE: Ring Rows + Hold the bottom position on a Ring Row. * Every time someone Drops off the Pullup Bar, both athletes perform 5 Burpees together. |
AuthorCrossFit Pretoria Archives
April 2021
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